When we think of Queen Elizabeth II, a kaleidoscope of images comes to mind: her iconic corgis, her vibrant array of colourful coats, and an unshakeable sense of duty that defined her remarkable reign. Yet, beneath the pomp and circumstance, behind the public engagements and historic moments, lay a rather understated aspect of her life that may hold one of the keys to her astounding vitality and youthful appearance well into her 90s: her lunchtime routine. It wasn’t about elaborate banquets or exotic delicacies; rather, it was a surprisingly simple, two-ingredient meal that became a consistent favourite.
Indeed, as royal fans and health enthusiasts alike delve into the details of her daily habits, a particular lunchtime choice emerges as a fascinating insight into her approach to well-being. The late Queen, who lived to the venerable age of 96, and who would have celebrated her 99th birthday on April 21, was said to have enjoyed a simple and nutritious lunch most days. This wasn’t just any meal; it was a carefully considered, wholesome option that former royal chefs have since brought to light, offering us a glimpse into the culinary discipline that underpinned her long and active life.
In a world where many of us might instinctively reach for quick, carb-heavy solutions like pasta or sandwiches, or perhaps something processed and ready-made, the Queen’s preference stood in stark contrast. She favoured lighter, more wholesome midday meals, a testament to her unique dietary philosophy. It’s a revelation that resonates deeply with the core principles of Good Housekeeping, focusing on practical, actionable advice that can genuinely improve daily lives.
Former royal chef Darren McGrady, who had the privilege of cooking for royalty, offers a profound insight into Her Majesty’s relationship with food: “But the Queen never was a foodie. She always ate to live rather than live to eat.” This statement truly encapsulates her approach, revealing a pragmatic and disciplined mindset towards nourishment. It wasn’t about culinary indulgence; it was about fueling her body to meet the rigorous demands of her role as monarch.
McGrady’s observations further highlight this distinction. He recalled, “Prince Philip was the foodie. He’d want to try any new dishes all the time and got excited about new ingredients, whereas the Queen, if we had a new recipe, she’d have to look at the whole recipe before saying, ‘Yes ok let’s try it’. But for the most part she stuck to the same dishes week in week out.” This consistency, this steadfast adherence to tried-and-true choices, was a hallmark of her approach, ensuring a reliable intake of essential nutrients without unnecessary fuss or experimentation.
So, what exactly was this revered two-ingredient lunch? It frequently consisted of Grilled Dover sole atop a bed of wilted spinach or courgette, as reported by GloucestershireLive. This might sound incredibly straightforward, perhaps even mundane, but its simplicity belied a powerhouse of nutritional benefits. McGrady, during his four-year tenure at Kensington Palace, noted this specific preference, further revealing on his website, “Queen Elizabeth enjoyed new potatoes and spinach with her fish,” though the emphasis was often on the fish and greens.
This choice of lunch – grilled Dover sole on a bed of wilted spinach or courgette – was not merely a matter of taste. It was consciously low in fat, rich in protein, and absolutely packed with vital nutrients such as vitamin D and B-12. For someone with such a demanding and hectic schedule, this type of meal, brimming with lean protein and leafy greens, offered a consistent source of energy without leaving her feeling heavy or sluggish. It was the perfect midday fuel for a monarch who carried the weight of a nation.
Bulgogi
Equipment
- 1 Sharp Knife For precise slicing of semi-frozen beef.
- 1 Cutting Board For preparing ingredients and slicing beef.
- 1 Large Mixing Bowl For combining marinade and marinating beef.
- 1 Large Skillet or Grill For cooking the bulgogi quickly and evenly.
- 1 Whisk or Spoon For thoroughly mixing the marinade ingredients.
Ingredients
Main
- 1 1/2 pounds 675 grams rib-eye beef, frozen until semi-firm
- 1/4 cup 60 milliliters soy sauce
- 1 tablespoon 15 milliliters sesame oil
- 1 tablespoon 15 milliliters sesame seeds, toasted, plus more for garnish
- 3 garlic cloves finely minced
- 3 tablespoons 45 grams brown sugar
- 2 tablespoons gochujang
- 2 green onions sliced (stems and all)
- 1/4 cup 45 milliliters water
- 2 tablespoons vegetable or canola oil
Instructions
- Slice the semi-frozen beef into 1/8-inch-thick slices.
- Put the soy sauce, sesame oil, sesame seeds, garlic, brown sugar, gochujang and green onions in a large bowl and mix together until the sugar is dissolved.
- Add 1/4 cup water to the mixture, stir well and add the beef. Let it marinate for at least 3 hours or overnight. (Cover and refrigerate if marinating for longer than 2 hours.)
- Heat a large skillet or grill until hot. Add the oil to the skillet (or brush your grill grates) and cook the beef until just cooked through, turning once.
- Garnish with sesame seeds.
Notes
Let’s dive deeper into the first star of this royal meal: Grilled Dover Sole. This flatfish is widely recognized for being incredibly nutrient-dense, providing an abundance of vitamins, minerals, and critically, omega-3 fatty acids. These essential fats are not just beneficial; they are, as expert nutritionist Dominique Ludwig, who studied at King’s College London, emphasizes, “crucial for maintaining a healthy brain and heart.”
The Nutrition And You website takes it a step further, touting Dover Sole as one of the most calorie-efficient flatfish available and hailing it as an “excellent” source of essential fatty acids. This isn’t just anecdotal praise; scientific research consistently backs these claims. Studies from Cornell University and the New York Sea Grant Extension Program have powerfully underscored the vital role of essential fatty acids in maintaining cardiovascular health, a cornerstone of overall well-being.
These essential nutrients found in Dover Sole are instrumental in reducing blood pressure, lowering heart rate, and significantly decreasing the risk of arrhythmias, which are irregular heartbeats. The implications for long-term health are profound. Furthermore, findings from the GISSI Prevention Trial strongly suggest that including omega-3 fatty acids in an adult’s daily diet can significantly decrease the likelihood of experiencing recurrent heart attacks, strokes, or even sudden death. WebMD also adds that these fatty acids are known to promote not just heart health, but also radiant skin, contributing to that youthful glow the Queen maintained.
Now, let’s turn our attention to the verdant companion of the Dover sole: spinach, or occasionally courgette. Having established the late Queen’s clear preference for spinach, it’s worth exploring why this leafy green is so highly regarded. The BBC, in its comprehensive compilation of the world’s top 100 healthiest foods, impressively ranked frozen spinach at number 24. This isn’t a casual ranking; it reflects a deep understanding of spinach’s profound nutritional profile.
Grilled Fillet of Dover Sole with Red Pepper Marmalade
Equipment
- 1 Grill Pan or Outdoor Grill For perfectly charring the delicate sole fillets
- 1 Small Saucepan For boiling potatoes and preparing the marmalade
- 1 Food Processor or Blender Essential for making the vibrant basil oil
- 1 Cutting Board For all ingredient preparation and filleting
- 1 Chef’s knife For precise chopping and filleting
Ingredients
Main
- 8 fillets Dover sole filleted into 4 equal pieces
- Salt and pepper
- 2 tablespoons olive oil
- 4 tablespoons basil oil recipe follows
- 1 recipe herb salad recipe follows
- 16 new potatoes boiled in saffron water
- 3/4- ounce unsalted butter
- 2 bunches basil plus chopped for garnish
- 9 ounces olive oil
- Salt and pepper
- 7 ounces tomatoes blanched, peeled, and deseeded
- 2 ounces black olives pitted
- 1/2 bunch chives
- 2 tablespoons 9 year old balsamic vinegar
- 4 red peppers
- 2 tablespoons groundnut oil
- 1 red onion peeled and finely chopped
- 3 cloves garlic peeled and finely chopped
- 1 red chili deseeded and finely diced
- 1 teaspoon sugar
- 2 tablespoons red wine vinegar
- 3/4 cup chicken stock
- 2 tomatoes blanched, peeled, deseeded and diced
- 1 tablespoon white wine vinegar
- 1 tablespoon lime juice
- 2 tablespoons extra virgin olive oil
- 1/2- ounce bunch chervil
- 1/2- ounce bunch chives cut into small lengths
- 1/2- ounce bunch basil
- 3 sprigs dill
- 1 3/4 ounces celery leaves chopped
- 3/4- ounce arugula
- Salt and fresh black pepper
Instructions
- Prepare Red Pepper Marmalade: Finely chop red peppers, red onion, garlic, and red chili. Sauté in groundnut oil until softened. Add sugar, red wine vinegar, and chicken stock, simmering until reduced to a marmalade consistency. Stir in diced tomatoes.
- Make Basil Oil: Blanch basil in boiling water for 10 seconds, then immediately plunge into ice water. Drain well, squeeze out excess water, and blend with olive oil, salt, and pepper until smooth, then strain.
- Cook Saffron Potatoes: Boil new potatoes in saffron-infused water until tender. Drain and toss with unsalted butter.
- Prepare Herb Salad: Wash and roughly chop or tear all specified herbs (chervil, chives, basil, dill, celery leaves, arugula). Whisk together white wine vinegar, lime juice, extra virgin olive oil, salt, and pepper for the dressing.
- Prepare Tomato & Olive Garnish: Blanch, peel, deseed, and dice the specified tomatoes. Pit and chop black olives. Finely chop chives. Combine with 9-year-old balsamic vinegar.
- Season and Grill Sole: Season the Dover sole fillets with salt and pepper. Heat olive oil in a grill pan or on a grill to medium-high heat.
- Grill Sole: Grill the sole fillets for approximately 2-3 minutes per side, depending on thickness, until opaque and flaky.
- Dress Herb Salad: Just before plating, gently toss the prepared herb salad with the dressing.
- Assemble Plates: Arrange grilled sole fillets elegantly on serving plates.
- Garnish and Serve: Artfully place spoonfuls of red pepper marmalade, saffron potatoes, and the dressed herb salad around the sole. Drizzle basil oil generously over the fish and plate, and add a small amount of the tomato and olive garnish. Garnish with chopped basil.
Notes
Read more about: Unpacking the Royal Plate: How Queen Elizabeth’s Simple Lunch Fueled a Life of Radiance and Longevity
Spinach is a veritable treasure trove of essential micronutrients. It contains magnesium, vital for countless bodily functions, along with folate, which is crucial for cell growth and function. It’s also packed with vitamin A, beta carotene, and zeaxanthin, all of which are powerful antioxidants. As reported by Surrey Live, spinach is also abundant in vitamin K, an often-overlooked nutrient that is absolutely essential for bone health and proper blood clotting. Moreover, its rich vitamin A content is vital for maintaining excellent vision and supporting robust immune function.
What’s particularly intriguing about spinach, and a point that often surprises people, is the discussion around its form: fresh versus frozen. Contrary to the common perception that fresh is always superior, research from Pennsylvania State University has revealed that nutrients in fresh spinach can actually diminish significantly during transport and storage. Think about it: by the time that ‘fresh’ spinach reaches your grocery cart, it might have traveled hundreds, if not thousands, of miles and sat in storage for days.
Another compelling study further highlighted this issue, finding that spinach could lose an astonishing 75% of its vitamin C within just a week of being picked. This is precisely why the practice of freezing spinach soon after harvest is so effective: it acts to preserve these valuable nutrients, locking them in at their peak. This makes frozen spinach not just a convenient option, but often a nutritionally superior one.
Tunisian Bread Salad recipes
Equipment
- 1 Chef’s knife
- 1 Cutting Board
- 1 Large Mixing Bowl For assembling and tossing the salad.
- 1 Small Mixing Bowl For whisking the dressing.
- 1 Skillet or Toaster Oven For toasting the bread cubes.
Ingredients
Main
- 3 or 4 handfuls of spinach or arugula
- 2 large ripe tomatoes
- 1 red pepper
- 1 green bell pepper
- 1 serrano pepper
- 4 garlic cloves
- 1 teaspoon dried mint I love fresh herbs, but this goes into the dressing and using dried really works — a serendipitous discovery
- 1 teaspoon caraway seeds
- 1 teaspoon ground coriander
- 1 teaspoon cumin
- 2 tablespoons olive oil
- 1 tablespoon capers
- 1 teaspoon harissa Moroccan hot sauce
- 1 tablespoon cider vinegar
- 4 generous slices whole grain or country bread cubed
- kalamata
- chopped cilantro
- mint
- nonvegans can garnish with 2 hard-boiled eggs halved
- sea salt
- freshly ground pepper
Instructions
- Prepare all vegetables: finely mince garlic, serrano pepper, and chop tomatoes and bell peppers into bite-sized pieces. Set aside.
- In a small bowl, combine olive oil, dried mint, caraway seeds, ground coriander, cumin, capers, harissa, and cider vinegar. Whisk thoroughly to create the dressing. Season with sea salt and freshly ground pepper to taste.
- Cube the whole-grain bread slices into approximately 1-inch pieces. In a skillet over medium heat or in a toaster oven, toast the bread cubes until golden brown and slightly crisp. Be careful not to over-dry them.
- In a large mixing bowl, combine the spinach or arugula, chopped tomatoes, red pepper, green bell pepper, minced serrano pepper, and minced garlic.
- Add the toasted bread cubes to the large mixing bowl with the vegetables.
- Pour the prepared dressing over the salad ingredients.
- Gently toss all ingredients together until the vegetables and bread are evenly coated with the dressing. Ensure the bread cubes are slightly softened but still retain some texture.
- Taste and adjust seasoning if necessary, adding more salt, pepper, or a touch more harissa for heat.
- Garnish the salad with Kalamata olives, fresh chopped cilantro, and fresh mint leaves.
- For non-vegans, halve hard-boiled eggs and arrange them on top before serving immediately.
Notes
Read more about: Eating Your Way to a Flatter Midsection: Expert-Backed Foods for Reducing Belly Fat
Tim Spector, a highly respected professor of genetic epidemiology at King’s College London and co-founder of the popular health app Zoe, has even taken to Instagram to caution his followers against being “snobs” about frozen food. He eloquently stated, “Like me, You probably always thought that fresh food is always the best option. Don’t be a snob when it comes to frozen foods or canned foods that can often be lifesavers.” This is truly empowering advice, removing any perceived stigma around choosing frozen options for health.
He further clarified his stance, explaining the science behind it: “An example here is frozen spinach, and actually the freezing process and the way it’s packed up means that those nutrients in spinach are perfectly preserved, so you don’t lose anything from buying the fresh product.” This expert endorsement powerfully validates the nutritional integrity of frozen spinach, encouraging us all to embrace it without hesitation.
Beyond its nutritional prowess, frozen spinach also offers practical advantages for the home cook. Martha Stewart, a connoisseur of all things domestic, points out that while spinach can be thawed overnight, it can also be quickly incorporated into a myriad of meals. Imagine the ease of tossing a cube of frozen spinach directly into your pasta sauce, a comforting curry, or virtually any dish of choice.
Its mild taste and rich vitamin content make spinach an excellent, almost undetectable, addition to smoothies, transforming a simple drink into a nutrient-packed powerhouse. It also works wonders in omelettes, adding a burst of green goodness and an extra layer of health to your breakfast or brunch. And let’s not forget, not only is frozen spinach often more nutritious than its fresh counterpart, but it’s also typically more economical and boasts a significantly longer shelf life, reducing food waste and saving money – a double win for any household.
Frozen Gin and Tonic Recipe
Equipment
- 1 Blender A powerful blender is crucial for achieving a smooth, slushy texture without large ice chunks.
- 1 Jigger or Measuring Spoons/Cups For accurate measurement of spirits, syrups, and juices to ensure balanced flavor.
- 1 Citrus Juicer To extract fresh lime juice efficiently.
- 2 Serving Glasses Chilled glasses are ideal to keep the drink cold longer.
- 1 Cutting Board and Knife For preparing fresh lime wedges and cucumber slices for garnish.
Ingredients
Main
- 3 ounces 90ml gin (such as Hendrick’s)
- 1 ounce 30ml tonic syrup, such as Small Hand Foods
- 1 ounce 30ml simple syrup (see note above)
- 2 dashes orange bitters
- 1 1/2 ounces 45ml fresh juice from 2 limes
- 12 standard ice cubes about 270g
- Lime wedges and cucumber slices for garnish
Instructions
- Prepare garnishes by slicing lime wedges and thin cucumber slices.
- Juice the limes to yield 1 1/2 ounces (45ml) of fresh lime juice.
- Combine the gin, tonic syrup, simple syrup, orange bitters, and fresh lime juice in a high-powered blender.
- Add 12 standard ice cubes (about 270g) to the blender.
- Secure the lid and blend on high speed until the mixture is completely smooth and slushy, with no visible ice chunks.
- If the mixture is too thick, add a very small splash of cold water or additional gin; if too thin, add a few more ice cubes and re-blend.
- Taste the frozen mixture and adjust for sweetness or tartness by adding more simple syrup or lime juice, if desired.
- Pour the blended frozen gin and tonic into two chilled serving glasses.
- Garnish each glass with a fresh lime wedge and a few cucumber slices.
- Serve immediately for optimal texture and coolness.
Notes
Bringing both elements together, the Queen’s disciplined choice of grilled Dover sole with wilted spinach or courgette provided a nutrient-dense, anti-inflammatory lunch. This elegant yet understated meal was clearly a deliberate component of her broader approach to maintaining peak physical condition for her demanding role. It offered a steady, reliable source of essential vitamins, minerals, healthy fats, and lean protein, all working in concert to support her overall health and, crucially, her visibly youthful and sprightly demeanour well into her nineties.
Her longevity and sustained energy were truly a subject of global admiration, and this consistent lunchtime habit might very well be one of the powerful, yet often overlooked, secrets behind her remarkable vitality and enduring youthful glow. It underscores a powerful lesson: that profound health benefits can often be found in the simplest, most consistent choices we make for our bodies.
Having uncovered the specific culinary choices that fueled Queen Elizabeth II’s remarkable vitality and youthful glow, we now turn our attention to the invaluable lessons we can glean from her overarching approach to diet and well-being. Her disciplined lunchtime routine was not an isolated habit but a reflection of a broader, pragmatic philosophy towards food. It’s a philosophy that offers practical, actionable wisdom for anyone looking to enhance their own health and vibrancy, moving beyond specific ingredients to embrace a truly royal path to wellness. The late Queen’s long and active life serves as a powerful testament to the impact of consistent, thoughtful dietary habits.
At the heart of Queen Elizabeth’s approach was a simple yet profound understanding: food was fuel, not merely a source of pleasure. Former royal chef Darren McGrady articulated this beautifully, stating, “But the Queen never was a foodie. She always ate to live rather than live to eat.” This mindset stands in stark contrast to much of modern eating culture, where indulgence often takes precedence. For the Queen, every meal was an opportunity to nourish her body, ensuring it could meet the rigorous demands of her public role without feeling heavy or sluggish. It was about sustaining energy and maintaining peak physical and mental condition.
This “eat to live” philosophy led to remarkable consistency in her diet. McGrady observed that while Prince Philip was eager to try new dishes, the Queen “stuck to the same dishes week in week out.” This steadfast adherence to her preferred, wholesome meals ensured a reliable intake of essential nutrients without the variability or potential pitfalls of constant culinary experimentation. Such consistency is a cornerstone of sustained healthy eating, making it easier to maintain good habits and less prone to impulsive, less nutritious choices. It removed the guesswork from her daily menu, allowing her to focus on her duties.
Beyond her favored lunch of grilled Dover sole with spinach, the Queen’s dinner habits further illuminated her disciplined approach. When dining alone, a key rule was “No starch.” McGrady revealed, “No potatoes, rice or pasta for dinner. Just usually something like grilled sole with vegetables and salad.” This preference for lean protein and vegetables over carb-heavy options for her evening meal underscores a commitment to lighter, nutrient-dense choices. It’s a strategy that helps avoid the post-meal sluggishness often associated with heavy starches, promoting better digestion and sustained energy throughout her busy day.
Indeed, her daily eating pattern was characterized by eating “little and often,” a strategy widely endorsed by nutrition experts today for maintaining stable blood sugar levels and consistent energy. Even if she was by herself, she would “often eat only one course,” as noted by Tom Parker Bowles in his book *Cooking & The Crown*. This mindful approach to portion control and avoiding over-consumption aligns perfectly with the principles of preventing energy dips and supporting a healthy metabolism. It reinforces the idea that satisfying nutrition doesn’t require elaborate or multiple courses.
Black Bean and Tomato Quinoa Recipe
Equipment
- 1 Saucepan with Lid For cooking quinoa.
- 1 Fine-mesh Sieve Essential for rinsing quinoa to remove bitterness.
- 1 Large Mixing Bowl For combining all ingredients.
- 1 Whisk For preparing the dressing.
- 1 Cutting Board and Chef’s Knife For preparing fresh vegetables.
Ingredients
Main
- 2 teaspoons grated lime zest
- 2 tablespoons fresh lime juice
- 2 tablespoons unsalted butter melted and cooled
- 1 tablespoon vegetable oil
- 1 teaspoon sugar
- 1 cup quinoa
- 1 14- to 15-ounce can black beans, rinsed and drained
- 2 medium tomatoes diced
- 4 scallions chopped
- 1/4 cup chopped fresh cilantro
Instructions
- Thoroughly rinse the quinoa under cold running water in a fine-mesh sieve until the water runs clear, then drain well.
- Cook the quinoa according to package instructions (typically 1 cup quinoa with 2 cups water, simmer until liquid is absorbed). Once cooked, fluff with a fork.
- While the quinoa cooks, melt the unsalted butter and allow it to cool slightly.
- In a small bowl, whisk together the grated lime zest, fresh lime juice, cooled melted butter, vegetable oil, and sugar to form the dressing.
- Dice the tomatoes, chop the scallions, and chop the fresh cilantro.
- Rinse and thoroughly drain the canned black beans.
- In a large mixing bowl, combine the cooked and fluffed quinoa, rinsed black beans, diced tomatoes, chopped scallions, and chopped cilantro.
- Pour the prepared lime-butter dressing over the quinoa mixture.
- Gently toss all ingredients until they are evenly combined and coated with the dressing.
- Taste and adjust seasoning if necessary, then serve warm or at room temperature.
Notes
However, this royal discipline wasn’t about complete deprivation. Queen Elizabeth also understood the importance of balance and enjoying life’s simple pleasures. For afternoon tea, she was known to enjoy specific treats like chocolate biscuit cake and ginger cake. Alongside these, she favored traditional sandwiches such as cucumber, egg, and smoked salmon. This demonstrates that a healthy diet can certainly include occasional, well-chosen indulgences, highlighting that true well-being isn’t about rigid restriction but about smart, balanced choices that satisfy both nutritional needs and personal enjoyment.
So, how can we integrate this royal wellness wisdom into our own busy lives for lasting health and youthfulness? The first step is to prioritize whole, unprocessed foods. Just like the Queen’s lunch, aim for meals rich in lean proteins and an abundance of leafy greens or other vegetables. Think grilled fish, chicken, or plant-based proteins paired with generous servings of colorful produce. These foods provide sustained energy, essential nutrients, and anti-inflammatory benefits that mirror the advantages she enjoyed from her simple, consistent choices.
Secondly, cultivate consistency in your dietary choices. While variety is often lauded, the Queen’s example shows the power of sticking to meals you know are good for you, week in and week out. This doesn’t mean eating the exact same thing every day, but rather building a repertoire of healthy, go-to meals that you can rely on. By reducing the mental load of constant decision-making, you make it easier to maintain good habits and less likely to stray into less healthy territory.
Another practical takeaway is to embrace frozen vegetables without hesitation. As Professor Tim Spector of King’s College London wisely advised, don’t be a “snob” about frozen food. Research indicates that freezing vegetables like spinach soon after harvest can actually preserve nutrients better than fresh produce that has endured long transport and storage times. Frozen spinach, in particular, is not only often more nutritious and economical but also incredibly convenient for quick additions to smoothies, omelettes, pasta sauces, or curries, making healthy eating effortlessly accessible.
White chocolate biscuit cake
Equipment
- 1 Large Mixing Bowl
- 1 Medium Saucepan (for bain-marie)
- 1 Rubber Spatula
- 1 20cm/8-inch square cake tin (or similar springform tin)
- 1 Rolling Pin
Ingredients
Main
- 200 g malted milk biscuits
- 200 g milk chocolate chopped
- 200 g white chocolate chopped
- 350 ml double cream
- 250 ml mascarpone
- 500 g puffed wheat cereal
Instructions
- Lightly grease and line a 20cm/8-inch square cake tin with parchment paper, ensuring an overhang on all sides for easy removal.
- Place the malted milk biscuits in a large zip-top bag and use a rolling pin to crush them into varying chunky pieces; avoid turning them into fine crumbs.
- Gently melt the milk chocolate and white chocolate separately in heatproof bowls set over simmering water (bain-marie) or in short bursts in the microwave, stirring until smooth. Allow to cool slightly.
- In a large mixing bowl, combine the double cream and mascarpone. Gently mix until just combined and thickened to a spreadable consistency, being careful not to over-whip.
- Fold the slightly cooled melted milk chocolate into the cream and mascarpone mixture until well incorporated.
- Add the crushed malted milk biscuits and the puffed wheat cereal to the chocolate-cream mixture. Fold gently until all ingredients are evenly coated.
- Transfer the mixture into the prepared cake tin, pressing it down firmly and evenly with the back of a spoon or a spatula to ensure a compact cake.
- Cover the cake tin with cling film and refrigerate for a minimum of 4-6 hours, or preferably overnight, until completely set.
- Once set, use the parchment paper overhang to carefully lift the cake from the tin. Slice into desired portions using a hot, sharp knife for clean cuts.
- Serve chilled. Optionally, decorate with a dusting of cocoa powder or a drizzle of extra melted white chocolate.
Notes
Consider adopting a “no starch” rule for dinner, or at least reducing your intake of refined carbohydrates in the evening. Opting for a lighter dinner of protein and vegetables can aid digestion, promote better sleep, and prevent that heavy, overstuffed feeling. This simple switch can have a significant impact on your overall energy levels and waistline, aligning with the Queen’s strategy for maintaining her sprightly demeanour well into her nineties. It’s about being intentional with your fuel.
Practicing mindful eating, or “eating to live,” is also crucial. This involves paying attention to your body’s hunger and fullness cues, savoring your food, and understanding its purpose beyond mere gratification. The Queen’s habit of eating little and often, and often only one course when dining alone, exemplifies this mindful approach. It encourages us to be present with our meals and to consume what truly nourishes us, rather than being swayed by external pressures or emotional eating.
Even King Charles has embraced elements of this royal dietary wisdom, albeit with his own unique journey. For years, he reportedly skipped lunch, a habit that was later altered at the urging of Queen Camilla, aides, and doctors. Now, he “grudgingly” eats half an avocado to “keep his strength up.” This anecdote highlights several points: that even those with the best intentions might need guidance, that healthy habits can evolve, and that listening to expert advice and family encouragement is vital for maintaining one’s health, particularly as we age and face new challenges.
Dinner Tonight: Genovese Minestrone Recipe
Equipment
- 1 Large stockpot or Dutch oven For simmering the soup
- 1 Chef’s knife For precise vegetable preparation
- 1 Cutting Board A stable surface for chopping
- 1 Food Processor or Mortar & Pestle For preparing the basil-pinenut mixture
- 1 Wooden Spoon or Ladle For stirring and serving
Ingredients
Main
- 4 potatoes peeled and cut into chunks
- 1 small leek cleaned, halved, and thinly sliced
- 1 rib celery chopped
- 2 carrots cut into half-moons
- 1 large tomato seeded and chopped
- 1 cup fresh beans such as fava beans
- 1 handful green beans trimmed and cut into 1/2-inch pieces
- 1/2 cup green peas
- 3 small zucchini cut into half-moons
- 1/4 cup pinenuts
- 1/2 clove garlic peeled and finely chopped
- 3 large handfuls basil leaves chopped
- 1 small handful Parmesan cheese
- Olive oil as needed
Instructions
- Prepare the basil mixture: Lightly toast pinenuts. In a food processor or with a mortar and pestle, combine pinenuts, chopped garlic, basil leaves, and Parmesan cheese with a generous drizzle of olive oil. Process until a coarse paste forms; set aside.
- Prepare all vegetables: Peel and chunk potatoes. Clean, halve, and thinly slice the leek. Chop celery. Cut carrots and zucchini into half-moons. Trim and cut green beans. Seed and chop the tomato.
- In a large stockpot or Dutch oven, heat a generous amount of olive oil over medium heat. Add the sliced leek, chopped celery, and carrot half-moons; sauté until slightly softened, about 5-7 minutes.
- Add the chunked potatoes and chopped tomato to the pot. Stir well. Pour in enough water (or vegetable broth) to cover the vegetables, bring to a simmer.
- Continue to simmer, uncovered, until the potatoes are tender-crisp, about 10-15 minutes.
- Add the fresh fava beans, green beans, and zucchini half-moons to the simmering soup. Cook for another 5-7 minutes, or until these vegetables are tender but still hold their shape.
- Stir in the green peas and cook for just 2-3 minutes until they are bright green and tender.
- Season the minestrone generously with salt and freshly ground black pepper, adjusting to taste.
- Remove the pot from the heat. Stir in the prepared basil-pinenut-Parmesan mixture (pesto) thoroughly into the hot soup.
- Ladle the Genovese Minestrone into bowls and serve hot, with an additional drizzle of olive oil and a sprinkle of fresh Parmesan if desired.
Notes
Read more about: Pecan Perfection: Why These Irresistible Bars Are Your New Go-To Dessert (Easier Than Pie)
High-Protein Air-Fryer Burgers
Equipment
- 1 Air Fryer Essential for crispy burgers with less oil.
- 1 Mixing Bowl For seasoning the ground beef.
- 1 Spatula For flipping burgers and serving.
- 1 Meat Thermometer For precise doneness.
- 1 Small Ramekin or Dish For melting cheese efficiently.
Ingredients
Main
- 1 pound 90%-lean ground beef
- 2 tablespoons Worcestershire sauce
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 4 slices Cheddar cheese
- 4 whole-wheat hamburger buns toasted
- 4 leaves butter lettuce
- 4 slices tomato
- 4 slices white onion
- ¼ cup dill pickle chips
Instructions
- In a medium bowl, gently combine the ground beef with Worcestershire sauce, salt, and ground pepper. Avoid overmixing to keep the patties tender.
- Divide the mixture into 4 equal portions and form them into ¾-inch-thick patties, ensuring they are slightly larger in diameter than your hamburger buns.
- Preheat your air fryer to 375°F (190°C) for 5 minutes.
- Place the patties in a single layer in the air fryer basket, ensuring not to overcrowd it (cook in batches if necessary).
- Air fry for 8-12 minutes, flipping halfway through, or until the burgers reach your desired doneness. For medium, an internal temperature of 145°F (63°C) is ideal.
- In the last 2 minutes of cooking, place a slice of Cheddar cheese on top of each patty to melt.
- While the burgers finish, lightly toast the whole-wheat hamburger buns.
- Carefully remove the cooked burgers from the air fryer.
- Assemble the burgers: place a cooked patty with melted cheese on each toasted bun.
- Layer with butter lettuce, tomato slices, white onion slices, and dill pickle chips before serving immediately.
Notes
Ultimately, the enduring lesson from Queen Elizabeth II’s simple, two-ingredient lunch and her broader dietary philosophy is one of profound empowerment. It’s a reminder that lasting health, sustained energy, and a visibly youthful glow aren’t contingent on fads, expensive ingredients, or elaborate culinary feats. Instead, they are the fruits of consistent, disciplined, and mindful choices rooted in practical nutrition. By embracing lean proteins, abundant vegetables, smart convenience, and a balanced approach to treats, we can all begin to integrate this royal wisdom into our daily lives and embark on our own journey to lifelong vitality.
